Modern crossfit has attracted the attention of the fair half of humanity, and today in the gyms you can meet a lot of girls who actively attend functional training sessions. But the article will talk a little less about those girls who are engaged, but about the complexes that are measured by the so-called “girls”. There are many standard Crossfit routines that go by female names - Angie, Cindy, Barbara, Nicole, Chelsea, Diane, Elizabeth and others. Greg Glassman (founder of CrossFit) to the question: Why women's names? - answered: “Every training complex, at the end of which you are lying flat on the floor, looking at the clouds, not understanding what just happened, deserves a woman’s name.” Therefore, if an athlete says: “I’m going to CrossFit to see a girl,” most likely he will face a severe WOD))
Standard WODs with female names are divided into complexes consisting of exercises:
- with your own weight - these are the Anna, Nicole, Barbara, Chelsea, Maria complexes (using a jump rope and a horizontal bar);
- without a barbell, but with specialized equipment - Eva, Elena, Kelly, Karen (medicine ball, stand, kettlebell, horizontal bar are used);
- with a barbell (basic exercises) and calesthenics - Amanda, Jackie, Diana, Fran, Elizabeth, Nancy, Lina (uses a barbell, rings, rowing machine, bench press, horizontal bar);
- only with a barbell - Isabelle, Linda, Grace (a barbell and a bench press are used).
By recording your results and incorporating a standard “women’s” WOD into your workout from time to time, you can track your progress in your workouts, learn about your weaknesses, and compare your results with other athletes. In these WODs, in addition to time and quantity limits, standards for the weight of the barbell and equipment are prescribed. It is better for beginners to start with complexes from the first and second groups. Gradually gaining strength, athletes are already trying harder WODs. If your physical fitness does not yet allow you to work with the weights specified in the standard, you should not pursue this. Work in your own way, for your own pleasure, and enjoy the training process. Everything has its time!
Let's describe several complexes from each category.
Exercises for beginners
Below are the exercises that no CrossFit complex can do without.
- Squats – works the entire lower part of the body with emphasis on the buttocks;
- The plank is a good exercise for the spine and strengthening the arms;
- Push-ups - upper body workout: arms, shoulders, chest;
- Burpee is a small set of exercises aimed at burning fat, includes squats, push-ups and jumping ups;
- Running is an effective endurance exercise;
- Jumping rope – double jumps are used more often, they develop coordination and speed;
- Thrusters – work with a barbell, overhead throw;
- Overhead - squats, done while holding a barbell above your head;
- Setup – various abdominal exercises;
- Farmer's walk - walking with weights.
In fact, there are much more exercises included in CrossFit programs, these are just the basic ones. You can do CrossFit at home on your own, but it is better to go to a specialized gym where there is competition, in which case the motivation for training will be much greater.
Every year, World CrossFit Games (Medial) are held, and since 2013, the Games have been held in Russia at the regional level.
- The first stage is held online, athletes from all over the world complete the programs declared by the organizers and send videos. Based on these applications, 48 participants are selected in each of 17 regions of the world.
- The second stage is a live competition, where all participants perform 3-6 CrossFit programs and only three athletes from each region make it to the finals.
- The third stage is the final, where there is only one winner, the best of the best.
Every year, CrossFit is gaining more and more popularity, hundreds of specialized gyms are opening all over the world, and new programs are constantly being developed. Thanks to the opportunity to develop in many physical directions, more and more people are choosing CrossFit.
CrossFit benchmarks for women
Bodyweight complexes
Barbara:
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 squats
Perform 5 rounds, 3 minutes rest between rounds
Chelsea:
- 5 pull-ups
- 10 push-ups
- 15 squats
Every minute for 30 minutes
Mary:
- 5 handstand push-ups
- 10 squats on one leg (changing legs each time)
- 15 pull-ups
Complete the maximum number of rounds in 20 minutes
Cindy:
- 5 pull-ups
- 10 push-ups
- 15 squats
Complete the maximum number of rounds in 20 minutes
Annie:
- Double jump rope
- Sitaps
Perform 50-40-30-20-10 reps
Nicole:
- Running - 400 m
- Maximum number of pull-ups
Complete the maximum number of rounds in 20 minutes
Angie:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
Run on time
Complexes without the use of a barbell and weightlifting exercises
Eva:
- Running - 800 m
- 30 kettlebell swings 32 kg
- 30 pull-ups
Complete 5 rounds against the clock
Helen:
- Running - 400 m
- 21 kettlebell swing 24 kg
- 12 pull-ups
Complete 3 rounds
Kelly:
- Running - 400 m
- 30 box jumps (61 cm)
- 30 throws of medicine ball 9 kg
Complete 5 rounds
Karen:
- 150 medicine ball throws - 9/7 kg to a height of 3 meters
Run on time
Mixed CrossFit routines for women
Amanda:
- Exit by force in the rings
- Snatches 61/43 kg
Perform 9-7-5 reps
Jackie:
- 1000 m rowing
- 50 barbell releases 21 kg
- 30 pull-ups
Run on time
Diane:
- Deadlift 102 kg
- Handstand push-ups
Perform 21-15-9 reps for time
Fran:
- Bar ejections 43 kg
- Pull-ups
21-15-9 reps for time
Elizabeth:
- Barbell clean 61 kg
- Ring push-ups
21-15-9 reps for time
Nancy:
- Running - 400m run
- 15 overhead squats (43 kg)
Complete 5 rounds against the clock
Lynne:
- Bench press according to own weight
- Pull-ups
Complete 5 rounds with as many reps as possible
CrossFit strength complexes for women
Isabel:
Complete in the shortest possible time
Linda:
- Deadlift (1/2 body weight)
- Press (body weight)
- Barbell clean (3/4 body weight)
Perform 10-9-8-7-6-5-4-3-2-1 reps
Grace:
- 30 cleans and pushes 61 kg
Exercise technique
Correct technique for performing exercises is the key to success in any sport. The following points need to be considered in CrossFit:
- The new exercise is first performed slowly under the supervision of a trainer or in front of a mirror, only after the movement has been mastered is it included in the program.
- From simple to complex. Break the task into parts if it involves a set of exercises, such as burpees, and slowly work through each part.
- Posture. Your back should be straight while performing the exercises.
- Balance. It is important to learn to maintain a firm balance, especially important when performing exercises with weights (barbells, dumbbells).
The program usually includes 3-5 exercises for endurance, strength, and agility, but there are exceptions.
Complexes without equipment
For these complexes you do not need a barbell, dumbbells, ropes or other sports equipment. A horizontal bar and a timer are all you need to test your strength in these WODs.
Cindy
Complete as many circuits as you can in 20 minutes. One circle consists of:
- 5 pull-ups;
- 10 push-ups;
- 15 squats.
If you can complete 15-20 rounds, you are in good physical condition. Advanced athletes can perform up to 30 rounds, while elite CrossFitters can perform more than 35.
Mary
This is an advanced version of "Cindy", in which the complexity of the movements increases. If the last complex seemed too easy for you, try this one.
AMRAP in 20 minutes:
- 5 handstand push-ups;
- 10 "pistols";
- 15 pull-ups.
Beginners with good training will be able to complete 5-9 rounds, advanced athletes - 9-12, elite CrossFitters - 12-15 or more.
Tabata Something Else
In this routine, you do each exercise for 20 seconds and then rest for 10 seconds. In 20 seconds you need to complete as many repetitions as you can. There are four simple exercises in total:
- push-ups;
- pull-up;
- lifting the body;
- squat.
You need to do eight circuits of each exercise, that is, 32 intervals of 20 seconds. Count how many repetitions you can do. If the score goes over 300, you have excellent preparation; closer to 500, it’s time for you to compete.
Annie
This complex must be performed for a while. Alternate double jumping ropes and sit-ups in the following quantities: 50, 40, 30, 20, 10 repetitions.
If you completed the complex in 8-10 minutes, you are well prepared. If it takes 5–8 minutes, you have something to be proud of. Elite athletes perform the complex in 4.5 minutes.
Angie
This complex must be completed as quickly as possible:
- 100 pull-ups;
- 100 push-ups;
- 100 body lifts;
- 100 squats.
If you can do all this in 30 minutes, great, you're really well prepared. If you managed to finish in 15 minutes or less, you're just a machine, it's time to participate in the competition.
Complexes with complex exercises
If you are familiar with gymnastics and weightlifting exercises, test your capabilities by performing the following complexes.
Linda
This complex is also known as the “three barbells of death” and includes three exercises:
- deadlift with one and a half times your body weight (1.5 × your weight);
- bench press with your body weight;
- Cleaning the barbell with 0.75 of your body weight.
These exercises are performed one after another, the number of repetitions is: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That is, first you do everything 10 times, then everything 9 times and so on until one.
If you did it in 15-17 minutes, you can congratulate yourself - you have excellent preparation. Advanced athletes can complete the routine in 12-15 minutes, elite athletes in less than 12 minutes.
Grace
There is not much variety of movements in this complex, but this does not make it any easier. You need to perform 30 barbell jerks for a while. Men do an exercise with a barbell weighing 60 kilograms, women - 42.5 kilograms.
If you can finish in 5.5 to 8 minutes, your preparation is impressive. Advanced athletes complete the complex in 2.5–5.5 minutes, elite CrossFitters can finish in less than 2 minutes.
Elizabeth
In this complex you need to do three circles (21, 15 and 9 repetitions) of the following exercises:
- cleansing a barbell with a weight of 60/42.5 kilograms;
- ring push-ups.
A good result is 7–10 minutes, an excellent result is 3–7 minutes, an incredible result is less than 3 minutes.
Amanda
As quickly as possible, you need to perform three circles (9, 7 and 5 repetitions) of the following exercises:
- strict exits on the rings (if strict ones do not work out, you can use kipping);
- jerk of a barbell weighing 60/42.5 kilograms.
It's good if you finish in 5.5-10 minutes. The average time for advanced athletes is 3.5-5.5 minutes, and the toughest CrossFitters finish Amanda in less than 3 minutes.
King Kong
You need to do three rounds of the following exercises:
- 1 deadlift with a weight of 205/145 kilograms;
- 2 power outlets on rings;
- 3 cleans in a squat with a barbell of 112.5/77.5 kilograms;
- 4 handstand push-ups.
Lest you say it's impossible, here's a video of Rich Froning, one of the coolest CrossFitters in the world, performing this routine.
